WOD / Blog
23 October 2026
Warm up: Coach’s Choice Strength/Skill: Handstand Skill Work: Spend 10 minutes working the skill. WOD: Walking Cindy-20 Minute AMRAP 5 Pull Ups 10 Strict Push Ups 15 Air Squats 25′ Handstand Walk Stimulus/Focus: This is Cindy with a twist! Complete a round of Cindy and follow it with 25′ of handstandwalking! Aim for 12 rounds. […]
22 October 2026
Warm up: Coach’s Choice Strength/Skill: Deadlift 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 80% and get AHAP. Lift on a 2-minute clock. WOD: For Time (25 Minute Time Cap) 21-18-15-12-9-6-3 Row Calories Box Step Ups (24/20)*Masters may step up. Everyone must step down. Double Unders Deadlifts (135/95)(95/65) Stimulus/Focus: Pull hard […]
21 October 2026
Warm up: Coach’s Choice Strength/Skill: Review clean and jerks-all styles WOD: For Time (15 Minute Time Cap) 10 shuttle runs 15 clean and jerks 10 shuttle runs 12 clean and jerks 10 shuttle runs 9 clean and jerks 10 shuttle runs 9 clean and jerks *One shuttle run is 25 feet down and 25 feet […]
20 October 2026
Warm up: Coach’s Choice Strength/Skill: Overhead Squat 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 3 RFT (12 Minute Time Cap) 5 Wall Walks 10 Overhead Squats (95/65)(65/45) 15 Toes to Bar Stimulus/Focus: Find a steady pace on the wall walks, […]
19 October 2026
Warm up: Coach’s Choice Strength/Skill: Power Clean 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock. WOD: For Time (12 Minute Time Cap) 21-15-9 Power Cleans Ring Dips *Weight increases each round. *Round 1: (95/65)(65/45) *Round 2: (115/75)(75/55) *Round 3: (135/95)(95/65) RX+: High […]